Kutanga kufamba kufamba kwehutano uye utano
Wakagadzirira kutanga kufamba nekuda kwehutano uye utano here? Kufamba kwakasimba kwemaminitsi makumi matatu kusvika ku60 pazuva kunokurudzirwa nezvehutano nehutano hwekutakura. Heino nzira yekutanga fitness kufamba.
Kufamba Zvishandiso kune Vatangi
Kufamba ibasa raunogona kuita nemidziyo miduku. Hezvino zvinhu zvinokosha zvaunoda:
- Kufamba shangu dzakadzika, dzakagadzirika, uye dzakanaka. Vakawanda vanomhanya shangu dzakapfeka zvakakodzera.
- Zvokugadzikana kufamba zvipfeko izvo zvisingagadziri kufamba kwako. Mucheka-wicking tech fabric yakasarudzwa panzvimbo pekotoni kana denim.
- Treadmill kana nzira dzakachengeteka dzekufamba kunze kana mukati
- Zvimwe zvinoshandiswa zvinosanganisira pedometer kana kuti fitness band kuti uone kufamba kwako uye kufamba kwepuranga kuti ugadzikane kana kuti uwedzere kubasa kwako.
Kufamba Zuva Rokutanga Rokutanga 1
Iri zuva rokutanga richava nekufamba kwenguva pfupi.
- Tanga ne kufamba kwemaminitsi gumi nemashanu pakunyoresa.
- Teererai mumuviri wenyu. Ngwarira kunyeverwa kwezvirwere zvepfungwa kana kushungurudzika nezviratidzo zvese zvekuedza.
- Pakupera kwekufamba kwako, ita chiedza chinotarisa . Izvi zvinosarudzwa. Kunyange zvazvo kutsvakurudza kusina kuratidza kunobatsira kudzivirira musuru urombo kana kukuvadzwa, vazhinji vanofamba vanofarira kushandisa kuguma kwekufamba kuti vawedzere kushanduka kwavo.
- Chengetedza nguva yako yekufamba zuva rega rega , uye nyora pamusoro pekuti shangu dzako dzakanzwa sei, kuti muviri wako unonzwa sei, uye kuti zviri nyore sei kana zvakaoma kufamba kwemaminitsi gumi nemashanu.
- Pazuva rako rokutanga rokutamba uye vhiki yekutanga yekufamba, iwe unogona kunge uchinge uchitambudzika . Izvi zvakajairika kuvanhu vanotanga kufanana vachifamba.
Kufamba Vhiki Yekutanga Yokutanga 1
Famba kwemazuva mashanu pavhiki kwemaminitsi gumi nemashanu panguva imwechete, kunyange kana mamwe mazuva unofanira kuderedza nguva yako.
- Famba nenzira inonyoresa vhiki yekutanga, kuvaka nheyo yekutanga yekufambisa basa usati washanda nekukurumidza.
- Teerera kutarisa kwako nekufamba kwako.
- Chinangwa chevhiki nevhiki: 60 kusvika kumaminitsi makumi manomwe.
Kufamba Vhiki Yokutanga Yokutanga 2
Wedzera maminitsi mashanu pazuva kuti uri kufamba maminitsi makumi maviri, mazuva mashanu pavhiki. Kana iwe unganzwa kuzviwedzera iwe pane mamwe mazuva, uchiteverwa nezuva rezororo.
- Chinangwa chevhiki nevhiki: 75 kusvika 100 maminitsi.
- Ramba uchishanda pakufamba kwako uye mafomu.
- Mushure memaminitsi mashanu paunenge uri nyore, famba nenzira inononoka apo iwe ungave uchifema uchiona asi unokwanisa kuramba uchikurukurirana zvakakwana uchifamba uye hausi kunze kwekufema.
- Kuvaka nguva yako yekufamba uye kushandisa maitiro akanaka kufamba kwakakosha kudarika kukurumidza, saka kana iwe uchida kuite nyore kuti uwane nguva yakazara yekufamba, unogona kushandisa nguva iri nyore.
- Nekusarudza, ita chiedza chekudzidzira-kutarisa nzira yekufamba mushure maminitsi mashanu ekufamba, kana kuishandisa mushure mokufamba kwako.
- Wedzera dumbu rekudzidzira workout maviri kusvika katatu pavhiki kuti usimbise mimba yemimba, iyo ichakubatsira kuti urambe uchifamba zvakanaka.
- Chengeta shangu dzako dzekufamba . Iwe unogona kutora kuwana shangu idzva dzinofanirwa zvakakwana pakufambisa muviri.
Kufamba Vhiki Yokutanga Yokutanga 3
Wedzera maminitsi mashanu pazuva kuti uri kufamba maminitsi 25, mazuva mashanu pavhiki.
- Famba pamwero wakaenzana, uchichengetedza kufamba zvakanaka.
- Chinangwa chevhiki nevhiki: 100 kusvika 125 maminiti
- Ramba uchitarisa uye ucheche kushanda.
Kufamba Vhiki Yokutanga Yekutanga 4
Wedzera maminitsi mashanu pazuva kuti mufambe maminitsi makumi matatu, mazuva mashanu pavhiki.
- Famba pamwero wakaenzana, uchichengetedza kufamba zvakanaka.
- Chinangwa chevhiki nevhiki: 125 kusvika kumaminitsi 150
- Ramba uchitarisa uye ucheche kushanda.
Snags
Kana iwe ukawana vhiki imwe neimwe kuti ive yakaoma, dzokorora vhiki iroro panzvimbo yekuwedzera nguva yakawanda kusvikira iwe ukwanisa kufambira mberi zvakanaka. Usarega kutonhorera kana purogiramu yakabatikana kukanganisa urongwa hwako hwehutano zvakakwana. Kana iwe usingakwanisi kuita kufamba kwakakwana, chero kufamba kupi zvayo kunobatsira. Shandisa zvakanaka nguva yako yaunayo kuburikidza nekufungisisa maitiro akanaka ekufambisa uye kufamba, kunyange kana kungofamba kwenguva pfupi.
Kunze kweKutanga Kutanga
Kana ukakwanisa kufamba maminitsi makumi matatu panguva imwe inonyaradza, unogona kupfuurira mberi kwako.
- Kufamba Kwevhiki Nevhiki Basa Rokuita : Kuvandudza maitiro ako aerobic, kukurumidza, nekutsungirira nemhando dzakasiyana dzekushanda. Kunyange zvazvo maitiro ekutanga okutanga akanga ari nyore, unogona kufambira mberi pakushandura nguva nenguva nekushanda kwenguva refu.
- Nzira Yokufamba Nhanyo: Paunenge uchifamba zvakanaka pamaminitsi makumi matatu nezuva, mazuva mashanu pavhiki, unogona kutanga kushanda pakufamba kwako. Kushandisa nzira yakarurama yekudzidzira uye kudzidza kudzidzira tsoka dzako nekushingaira kupfuurira kuburikidza nhanho kunogona kukubatsira kuti utore kufamba.
- Kudzidzisa kwekufamba kwema 5K : Iyi nzvimbo yakakurumbira yerudo inofamba uye kufamba kunofambiswa nekuseka kunosvika makiromita masere. Zvinotora vatambi vakawanda maminitsi 45 kusvika paawa.
- Dzidzira kufamba kwema 10K : Marudzi akawanda akarongeka ane 10K (6.2 maire) kureba kwevatambi, uye izvi zvinogona kunge zviri kufamba zvakanaka. Zvinotora vatambi vakawanda 90 maminetsi kusvika maawa maviri kuti vafambe kure.
> Sources:
> American Heart Association Zvirongwa zveMuitiro weChiitiko muVakuru. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Asociation-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.
> Herbert RD, Noronha MD, Kamper SJ. Kutarisa kudzivirira kana kuderedza kusuruvara kunetseka mushure mokuvhiya. Cochrane Database yekuongorora kwakarongeka . June 2011. doi: 10.1002 / 14651858.cd004577.pub3.
> Leppänen M, Aaltonen S, Parkkari J, Heinonen A, Kujala UM. Zvirongwa zvekudzivirira mitambo yakakonzerwa Nekukuvadza: Kuongorora kwakarongeka uye Meta-Kuongorora kweRandomized Controled Trials. Sports Medicine . 2013; 44 (4): 473-486. doi: 10.1007 / s40279-013-0136-8.